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We Asked 4 Cardiac Dietitians About the Best Drink To Lower Blood Pressure and They All Said the Same Thing

By Korin Miller Parade - Health Stories
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Being diagnosed with high blood pressure is a wake-up call for your health. Also known as hypertension, high blood pressure is linked to a higher-than-usual risk of developing heart disease and stroke, making it crucial to do what you can to turn things around.

Nearly half of American adults have high blood pressure, and it's a condition that requires careful management. "Because it is complex, management often requires a combination of lifestyle changes and medication when needed," Alison McLaughlin, RD, LDN, a clinical dietitian who focuses on cardiology patients at the Frances Stern Nutrition Center at Tufts Medical Center, tells Parade. Doing things like staying physically active, maintaining a healthy weight and following a nutritious diet can help get your numbers into a range you and your doctor can feel good about.

But while there's a lot you can do to lower your blood pressure, there's one drink in particular that can make a big impact. This isn't the only thing you should do to lower your blood pressure, of course, but research suggests there's something to sipping this beverage regularly to get your numbers down.

Dietitians are on board with using this drink to lower blood pressure, too. Here's why.

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The Best Drink To Lower Blood Pressure, According to 4 Cardiac Dietitians

It's beet juice. "Beets are a source of nitrates, which your body converts to nitric oxide," says Julia Zumpano, RD, a nutritionist at Cleveland Clinic. "That can relax and widen your blood vessels, improving blood flow and reducing pressure on your vessels."

Nicole Roach, RD, lead dietitian at Northwell's Lenox Hill Hospital, also suggests sipping on beet juice. "Beets also contain potassium, another blood pressure-lowering electrolyte," she tells Parade.

But while noshing on beets will have some impact on your blood pressure, "beet juice provides a more concentrated source of nitrates," Zumpano says. Beets are also antioxidants and fiber-both of which also support cardiovascular health and blood pressure, explains Mary Mosquera Cochran, RD, a dietitian at The Ohio State University Wexner Medical Center.

Related: What Your Blood Pressure Risk Looks Like by Decade-and How To Keep Yours in Check

There aren't huge bodies of research to support drinking beet juice to lower blood pressure, but there are a few smaller clinical trials. One 2019 double blind, randomized, placebo-controlled crossover trial had healthy participants drink either beet juice or a placebo beet drink with the nitrates removed. The researchers discovered that when the participants drank the regular beet juice, their systolic blood pressure dropped by 5.2 mmHg on average within 30 minutes. (Systolic blood pressure is the top number in a blood pressure reading, which tells the maximum pressure inside your arteries when your heart beats, per the American Heart Association).

A scientific review published in 2022 of seven studies that included 218 people found that drinking beet juice led to "significant changes" in systolic blood pressure, with an average drop of about 5 mmHg.

"Among beverages studied, beetroot juice has the strongest evidence for lowering systolic blood pressure with regular intake," McLaughlin says.

Related: When To Worry About Changes in Your Blood Pressure, According to Cardiologists

Drinks To Avoid When Trying to Manage Blood Pressure

If your blood pressure is high, your healthcare provider may recommend going on a low-salt diet to try to lower your numbers, Roach says. That's why she suggests being "mindful" of drinks that contain salt.

Those can include electrolyte-based sports drinks like Gatorade and Powerade, along with some vegetable juices, she says.

How To Create a Blood Pressure-Friendly Diet

It's important to talk to your healthcare provider before changing your diet to lower your blood pressure, but most will recommend going on a low-sodium diet, Roach says. The American Heart Association recommends having no more than 2,300 milligrams of sodium a day, and ideally limiting yourself to no more than 1,500 milligrams a day.

Roach suggests leaning into salt-free cooking alternatives like garlic, pepper, onion, cumin, basil and cilantro, opting for fresh produce over canned goods, and asking for any sauces, gravies or condiments on the side when you eat out.

Related: Here's Exactly What Happens to Your Blood Pressure When You Drink Water

Zumpano also recommends doing what you can to increase your potassium intake, since potassium can help your body get rid of excess sodium. "Potassium-rich foods include leafy greens, avocado, banana, potatoes, beans, nuts and tomatoes," she says.

If beets aren't your thing, Cochran suggests having other nitric oxide-rich foods like garlic, leafy greens and dark chocolate.

It's important to keep an active lifestyle, too. "Regular aerobic exercise can lower high blood pressure by about 5 to 8 mm Hg," Roach says. "It's important to keep exercising regularly to maintain these benefits."

Of course, high blood pressure is complicated, and it can be caused by a range of factors. Ultimately, it's a good idea to talk to your healthcare provider about the best lifestyle moves you can make to lower your blood pressure.

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This story was originally published May 26, 2026 at 1:25 PM.

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